Burgener Warm-Up
Warm-Up – 5 Movements
Down & Up – Speed in the middle
Elbows High & Outside – Keep the bar close to the body
Muscle Snatch – Strength in shoulder rotation
Drop & Land – Change in foot posn / Foot speed
Snatch & Drop – Receiving the bar in bottom posn
99% of all missed lifts are attributed to foot work!
Snatch Transfer Exercises
Snatch Push Press – Feet in jump posn
Overhead Squat – Feet in land posn
Press Under – Feet in Land posn
Heaving Snatch Balance – Feet in land posn
Snatch Balance – Feet change from jump to land posn
Weightlifting:
20 mins Power Snatch Practice
Use this time to work on Power Snatch technique. If you are proficient in the movement and wish to work into a moderate load, feel free. However, this is not for Max Effort loading. No less than 5 reps per round. Otherwise, I will use the first 20 mins of class to identify where athletes need work and work on progressions (set-up, pulls, transitions, etc.) to correct any deficiencies. I also suggest you master the Burgener Warm-up prior to ANY Oly work.
~then~
Conditioning:
Complete for time
21-15-9 reps of:
Power Snatch, 95/65
Chest-to-bar pull ups
